Gentle neck exercises done daily at home are an effective way to release built-up tension, restore natural movement, and counteract the effects of hunching over screens or desks

Ensure your surroundings are peaceful and free from interruptions so you can fully focus on your body’s signals during the exercise

Your safety comes first: if anything feels wrong — like sudden discomfort, spinning, or loss of sensation — halt the movement right away

Start in a neutral posture — spine aligned, shoulders dropped gently, chest open

Take a few slow, deep breaths to help your body relax

Start with simple side-to-side neck tilts

Tilt your head sideways, keeping your shoulder blade down and relaxed

Hold this position for 15 to 20 seconds, then return to center

Perform the same motion on the opposite side

Repeat the movement 2–3 times for optimal effect on both sides

Avoid forcing your head down or using your hand to pull it further

Next, try gentle chin tucks

Sit or stand tall and slowly draw your chin straight back, as if you are making a double chin

You should feel a light stretch along the back of your neck

Keep the position steady for five seconds before gently returning to start

Do between five and ten smooth, deliberate tucks

Chin tucks correct habitual forward head positioning and relieve chronic strain on cervical structures

Initiate a slow head turn toward your right shoulder, maintaining steady breathing

Avoid any sudden movements or momentum — control is key

Maintain the rotated position for a full 15 seconds to encourage tissue adaptation

Mirror the motion on the opposite side with equal care

Complete two or three full rotations per direction

If you encounter stiffness, stop before the point of pain — comfort is the goal

Perform a non-head-moving gaze lift to engage upper neck tissues

Only your eyeballs should move — your head and spine remain aligned

Maintain the upward look for 3–5 seconds before releasing

Complete three controlled upward gaze cycles

It encourages mobility in the occipito-cervical region safely and effectively

Pause and breathe deeply, observing any shift in tension, warmth, or site (indio23.kr) ease

It should feel looser and less tense

Perform these exercises in the morning and evening, or after extended desk work

Small, daily efforts build lasting change — patience and repetition matter most

They are designed to calm, not to challenge or fatigue

If you’ve had trauma, degenerative disease, or nerve issues, speak with your doctor or physical therapist first

Applying a heating pad or warm compress prior to stretching enhances blood flow and reduces stiffness